Red Zone
Take five deep breaths (air in through your nose, out through your mouth).
Add points if you did it!
Show on your face what you look like when you get nervous or worried. (If thinking about doing this makes you feel uncomfortable, share instead the reason it makes you feel uncomfortable.)
Add points if you did it!
What is something you like that puts you in the green zone?
Add points if you shared something! Some people may say sunshine, music, friends, going on a run, compliments, etc.
Do you like getting hugs when you are upset or sad?
It's okay if you do like hugs and it's okay if you don't! Everyone is different. (:
In this zone, people usually feel sad, depressed, tired, or bored.
Count to 10 slowly.
Add points if you did it!
What are two things (or triggers) that make you feel frustrated or worried?
Add points if you named two triggers! Some people say homework, arguments, deadlines, a certain person, feeling hungry, thinking about their body shape, loud noises, etc.
Talk about the last time you felt focused.
Add points if you shared something!
Share about your favorite song or type of music to listen to when you are sad or depressed. (Don't like music? Share about something else you can do!)
Add points if you answered the question!
In this zone, people usually feel mean, angry/mad, terrified, furious, or out of control.
Practice asking for help.
Add points if you need it!
("Can you help me? I feel really frustrated right now.")
What parts of your body usually react when you are frustrated?
Add points if you answered the question! Some people say their muscles get tight, or they start sweating, or their heart starts beating faster, or their chest gets tight.
Talk about the last time you felt calm.
Add points if you shared something!
How can you wake your body up if you're feeling tired or down? Give at least one idea!
Give yourself points if you shared an idea! Some ideas could be doing jumping jacks, squeezing muscles, getting a drink of water, going on a walk, etc.
In this zone, people usually feel calm, focused, happy, and ready to learn.
Take a walk (you can walk in place if that's easier!)
Add points if you did it!
What can you do to take a break?
Add points if you came up with an answer! Some people say get a drink of water, take a quick walk, take deep breaths, think about their happy place, etc.
Talk about the last time you felt happy.
Add points if you shared something!
Who can you ask for help if you need it? Name at least three people! (Someone at home maybe? At school? Someone you can call or text?)
Add your points if you shared at least three people! Some people say a teacher or a counselor, a friend or parent or sibling, or someone else (:
In this zone, people feel silly, anxious, nervous, or worried.
https://www.pinterest.com/pin/36239971985403844/
Yellow zone!
Name three things you can do if you are in the red zone to help you calm down.
Did you name three? Here are some ideas: listen to music, draw, ask for help, take deep breaths, relax muscles, go for a walk, etc.
Name three things you can do if you are in the yellow zone to help you relax and focus.
Add points if you named three things! Here are some ideas: take deep breaths, wiggle your fingers and toes, think about your goals, etc.
Name three things that make you feel happy.
Add points if you named three! Some ideas might be family, friends, sunshine, stuffed animals, music, etc.
Flip this thought: I will never be able to do this. (What is something more positive you can say to yourself instead?)
Some ideas: "I can try my best" "I can ask for help if I need it" "I have done hard things before"
Name a feeling from each zone! (Red, yellow, green and blue)
Red: mad, angry, terrified, furious
Yellow: nervous, anxious, silly, annoyed
Green: calm, focused, happy, ready to learn
Blue: sad, tired, depressed, down